Send vids so we can celebrate your wins with you!
Send vids so we can celebrate your wins with you!
Hey there Adam! Here’s your CUSTOM TRAINING PROGRAM. All you have to do is give commitment and a wee bit ‘o courage. Talk with your coach and the community to keep moving forward and making tremendous progress. Just give us ~45-60 MINUTES 3-5 days a week to skyrocket your results! Thanks for being part of the community and we’re looking forward to everything you’re going to achieve!
Form over number of reps always! Listen to your body!
Description: Follow along with this video for a full-body flexibility training.
Only do the wrist mobility on your knees!
Description: Hanging on a pull-up bar or equivalent surface, use your core to lift your legs into an L position. You will then rotate left and right while holding your legs in the L.
Goal: 4 rounds of 5 reps
Description: Start in crunched tuck, transition to hollow body and then crunch back up into V-up.
Goal: 4 rounds of 8 reps
Description: Hold on to support. Sweep leg behind and through to the front while you squat.
Goal:4 rounds of 8 reps each leg
Description: In a tall plank, weight shift forward over your hands as far as your wrists will allow with your feet. You will then complete push-ups in this position.
Goal: 4 rounds x 8 reps
Description: Start in a squatted position and perform a full range tricep dip on rings. Lower yourself as far down as you can go. The range here matters more than rep number to progress towards muscle ups.
Goal: 4 rounds of 10 reps
Description: Start sitting on floor with legs on a raised surface (we did on 2 blocks.) You will then lift focusing on holding hips up and back as you then lift 1 leg from the raised surface.
Goal: 4 rounds of 5 reps each leg
Description: Pick a box height that is challenging for you. Alternate tapping your feet off the box, focusing on exploding off the ground.
Goal: 4 rounds x 30 seconds
Description: Lie down on the floor and rotate legs together and toes pointed.
Goal: 4 rounds of 8 reps each side
Description: Begin with your arms out infront of you to assist with counterbalancing. Balance on one leg with your other leg held out in front of you. Slowly lower yourself via pistol squat to a raised surface of appropriate height (edge of bed, couch arm, couch seat). No falls or flops so make sure the raised surface is the right height for you.
Goal: 4 rounds of 6 reps each side
Description: Begin in a pike position. Perform a push up assuring only your elbows/shoulders are moving but you are keeping the angle at your hips the same.
Goal: 4 rounds of 8 reps
Description: Start with feet on wall on a raised surface such as a bed or chair. You will then walk yourself back into a pike position. Staying in the pike position, lift 1 leg overhead at a time attempting to stack leg over hips and shoulders.
Goal: 4 rounds of 5 reps each leg
Description: hold the V-stand compression attempting to keep your knees straight and keeping the angle as compressed as possible.
Goal: 4 rounds x 30 second holds
Description: Stand with the pole on one of your sides. Hold the leg further away from the pole out in front of you. Cross one leg over the other, and perform a pistol squat as far down as you can control with help form the pole for balance.
Goal: 4 rounds of 5 reps each leg
Description: This move begins with lifting yourself into a pull-up position by using a box or step of some kind. You will focus on control lowering yourself back into the full hang. Use the step to hop back up into a pull-up position again.
Goal: 4 rounds of 5 negatives with at least 5 second lowering
Description: Begin in a piked position and walk your feet up the wall, moving hands closer to wall.
Goal: 4 rounds of 4 reps
Description: Start in hanging and tuck your body flipping backward and extending legs down. Then pull body back to start.
Goal: 4 rounds of 5 reps